Chocolate Covered Strawberries

60 large fresh strawberries, with stems left intact 
1 (12-ounce) package semisweet or bittersweet chocolate chips 
3/4 cup half and half cream 
1 to 2 tablespoons brandy, your favorite liqueur, or 2 teaspoons prepared coffee  

 

Line a baking sheet or cookie pan with waxed paper.

Wash the strawberries and pat dry thoroughly with paper towels; set aside.  

NOTE: Make sure the strawberries are completely dry. Even a drop of water in the melted chocolate can cause it to "seize" and turn the entire mixture into a grainy mess. 
 

If you use refrigerated strawberries, allow them to come to room temperature before dipping in the melted chocolate. If you use cold fruit, condensation will form and that will prevent the chocolate from sticking.

Using one of the below methods, melt the chocolate chips:

Methods of Melting Chocolate:

Double Boiler: 

In the top of a double boiler over hot water, not boiling water (don't let the bottom of the bowl touch the water, melt chocolate; add cream, stirring until smooth. NOTE:  Be careful boiling water may cause steam droplets to get into chocolate which can result in "seizing," when the chocolate becomes stiff and grainy. NOTE: If you don't have a double boiler you can improvise one by placing a glass or stainless steel bowl over a pot of simmering water.

Remove from heat and blend in brandy, liqueur, or coffee. Let the chocolate cool slightly, but it should not set.
 

Microwave Melting Chocolate: 

In a microwave-safe bowl, melt chocolate chips using either the defrost setting or 10-percent power in the microwave. 

Microwave for 1 minute, then check and stir. If you need more time, do it in 10-20 seconds intervals and check and stir after each addition of microwave time. Remove the container from the microwave and stir the chocolate until completely melted. Baking chips and baking chocolate may appear formed and un-melted after heating but will become fluid after stirring. Blend in cream, brandy, liqueur, or coffee.
 

How To Dip Strawberries in Chocolate: 

Grasp the stem or green leaves of the strawberry and dip into the chocolate and swirl in chocolate to partially cover.

Give the strawberry a little shake as you withdraw it from the chocolate (this will fill in all the cracks and leave a nice even line of of chocolate at the base.) 

When the strawberry is completely withdrawn from the chocolate, swirl it in a quick, clockwise motion to let the excess chocolate drip off.

Place on the prepared cookie sheet. Repeat with the rest of the strawberries.

Either place strawberries into refrigerator or set aside to allow the chocolate to harden, about 30 minutes. Transfer fruit onto a serving platter to serve.

NOTE:  The chocolate dipped strawberries are best if eaten within 24 hours - refrigerate for longer storage, but serve at room temperature for greatest flavor.

Source: Whatscookingamerica.net
 

Garlic Green Beans

Ingredients

• 1 1/2 pounds green beans, trimmed and cut into 2 inch pieces
• 1 1/2 cups water
• 1/8 cup EVOO
• 1 tablespoon sugar
• 3/4 teaspoon garlic salt
• 1/4 teaspoon pepper
• 1 1/2 teaspoons chopped fresh basil
• 2 cups cherry tomato halves

Directions

1. Place beans and water in a large saucepan. Cover, and bring to a boil. Set heat to low, and simmer until tender, about 10 minutes. Drain off water, and set aside.
2. Heat oil in a skillet over medium heat. Stir in garlic salt, pepper and basil. Add tomatoes, and cook stirring gently just until soft. Pour the tomato mixture over the green beans, and toss gently to blend.

Grilled Shrimp with Citrus Dipping Sauce

Ingredients

• 1 cup rice, regular or instant, cooked according to package directions
• Cooking spray
• 2 pounds large or jumbo shrimp, peeled and deveined
• Salt and freshly ground black pepper
• 2 tablespoons freshly chopped cilantro leaves
• 1 cup orange juice
• 2 tablespoons fresh lime juice
• 2 teaspoons minced fresh ginger
• 2 teaspoons cornstarch
• 1/2 teaspoon garlic powder

Directions

Coat a stove-top grill pan or griddle with cooking spray and set over medium-high heat to preheat. Season both sides of shrimp with salt and black pepper. Place shrimp on hot pan and cook 2 to 3 minutes per side, until bright pink and cooked through. Sprinkle shrimp with cilantro.
Meanwhile, in a small saucepan, whisk together orange juice, lime juice, ginger, cornstarch, and garlic. Set pan over medium heat and bring to a simmer. Simmer 2 minutes, until mixture thickens. Season, to taste, with salt and black pepper. Transfer sauce to a serving bowl. Serve 2/3 of the shrimp with the rice and dipping sauce on the side. Reserve remaining shrimp for wraps, if desired.

Source: Food Network
http://www.foodnetwork.com/recipes/robin-miller/grilled-shrimp-with-citrus-dipping-sauce-recipe/index.html

Chef's Note: According to the reviews on the site you may want to add red pepper flakes to the shrimp for a kick, reduce the orange juice and be careful with the cornstarch. Good Luck!

Whole-Wheat Pasta with Broccolini and Feta

Ingredients

• 1 medium shallot, thinly sliced
• 1 bunch broccolini (about 10 ounces), stems cut into 2-inch stems, and florets
• 1 medium bunch radishes, trimmed and very thinly sliced
• 12 ounces whole-wheat rigatoni
• 1 tablespoon sherry wine vinegar
• 1/2 teaspoon finely grated orange zest
• 3/4 teaspoon kosher salt, plus more as needed
• Freshly ground black pepper
• 3 tablespoons extra-virgin olive oil
• 7 ounces feta cheese, crumbled

Directions

Put the shallots in a bowl and cover with cold water. Soak for about 10 minutes; drain.

Bring a large pot of water to a boil and salt it generously. Fill a medium bowl with ice water and salt it as well. Add the broccolini to the boiling water and cook until crisp-tender, about 2 to 3 minutes. Stir in the radish slices, and cook 30 seconds, more. Use a slotted spoon or strainer to scoop out the vegetables and plunge them immediately into the ice water. Drain the vegetables, pat them very dry.

Add the pasta to the same pot of boiling water, and cook, stirring occasionally, until al dente, about 8 to 9 minutes. Drain and set aside.

Whisk the sherry vinegar, orange zest, the 3/4 teaspoon salt and pepper, to taste, in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a dressing.

Toss the rigatoni, broccolini, radish and shallot with the dressing. Add the feta cheese and toss lightly. Serve warm or room temperature. 

Source: Food Network

http://www.foodnetwork.com/recipes/food-network-kitchens/whole-wheat-pasta-with-broccolini-and-feta-recipe/index.html

Stone Fruit Salad with Toasted Almonds

Almond oil adds subtle nutty flavor to the dressing. You can use olive oil, if you prefer.

Yield: 6 servings (serving size: 1 1/4 cups salad, 2 teaspoons cheese, and 1 teaspoon almonds)

Ingredients

• 1  cup  riesling or other sweet white wine
• 1  tablespoon  white wine vinegar
• 1  tablespoon  almond oil
• 1/4  teaspoon  salt
• 1/8  teaspoon  black pepper
• 8  cups  mixed salad greens
• 3  plums, sliced
• 2  peaches, peeled and sliced
• 2  nectarines, peeled and sliced
• 2  apricots, peeled and sliced
• 3/4  cup  pitted fresh cherries, halved
• 1/4  cup  (2 ounces) crumbled goat cheese
• 2  tablespoons  sliced almonds, toasted

Preparation

Heat wine in a medium saucepan over medium-high heat until reduced to 2 tablespoons (about 10 minutes). Remove from heat, and stir in vinegar, oil, salt, and pepper.
To serve salad, toss salad greens and fruit with dressing. Sprinkle with goat cheese and sliced almonds. Serve immediately.

Nutritional Information

Calories:146 (39% from fat)

Fat:6.8g (sat 2.3g,mono 2.9g,poly 0.8g)

Protein:4.2g

Carbohydrate:19.6g

Fiber:3g

Cholesterol:7mg

Iron:0.8mg

Sodium:152mg

Calcium:51mg

Source: Joanne Weir, Cooking Light, JULY 2005

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1072206

 

Cottage-Cheese Fruit Spread

Cottage cheese provides a honey-flavored spread with calcium, while banana and blueberries deliver potassium and antioxidants. Use this spread in place of cream cheese on whole-grain toast, and scatter more blueberries on top. Or serve it with granola, as you would yogurt.

 

 

Ingredients

Makes 1/4 cups

• 1 cup low-fat (1 percent) cottage cheese
• 1/2 cup blueberries
• 1/2 cup coarsely chopped banana
• 1 teaspoon honey

Directions

1. Puree cottage cheese, blueberries, banana, and honey in a food processor. Serve immediately. 

Source: Martha Stewart

http://www.marthastewart.com/recipe/cottage-cheese-fruit-spread

Poached Eggs with Multigrain Toast

Yield: 4 servings

Ingredients

• 1  tablespoon  white vinegar
• 4  large eggs
• 4  (1 1/2-ounce) slices multigrain bread
• 2  cups  baby arugula
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper

Preparation

1. Preheat broiler.
2. In a (12-inch) skillet, bring a 2-inch layer of water (about 4 cups) to a low boil with vinegar. Break an egg into a bubbling area so the bubbles spin the egg and set the white around the yolks. Add remaining eggs, then turn down the heat and poach them so they scarcely bubble for 3 minutes or until desired degree of doneness. To test them, lift an egg with a slotted spoon and press with your fingertip: The white should be set with the yolk still soft. Transfer the eggs to a bowl of warm water. Trim strings from edges of each egg with kitchen shears, if desired.
3. Place bread slices in a single layer on a heavy baking sheet; broil 3 minutes or until golden. Place one toasted bread slice on each of 4 plates; top each serving with 1/2 cup arugula and one egg. Sprinkle evenly with salt and pepper, and serve immediately.

Source: Cooking Light, MAY 2009

Summer Greek Salad

• 1 head romaine lettuce- rinsed, dried and chopped
• 1 red onion, thinly sliced
• 1 (6 ounce) can pitted black olives
• 1 green bell pepper, chopped 1 red bell pepper, chopped
• 2 large tomatoes, chopped 1 cucumber, sliced
• 1 cup crumbled feta cheese
• 6 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 lemon, juiced
• ground black pepper to taste

DIRECTIONS In a large salad bowl, combine the Romaine, onion, olives, bell peppers, tomatoes, cucumber and cheese. Whisk together the olive oil, oregano, lemon juice and black pepper. Pour dressing over salad, toss and serve. To make this a more filling, dinner salad – top it with grilled chicken slices!

Source: http://www.saladseekers.com/summer-salad-recipes-greek-salad-thai-beef-salad-blt-salad-recipes

Chef's Note: Adjust ingredients/amounts to your likings.

Potato & Egg Italiano Sandwich

INGREDIENTS:

• 1 whole egg
• 2 egg whites
• 1/4 cup potato, peeled and diced
• 1 1/2 tsp olive oil, divided
• 1 tbsp water
• 1/4 cup sweet red pepper, diced
• 1/4 cup onion, diced
• 1 clove garlic, finely minced
• 1 1/2 tsp fresh basil, finely chopped
• 1 1/2 tsp low-fat Parmesan cheese
• Dash of ground black pepper
• 2 small whole-wheat Italian rolls, each cut in half
• 8 leaves raw spinach (about 1/2 cup)
• 4 slices tomato

INSTRUCTIONS:

1. Beat together whole egg and egg whites in a small bowl; set aside.
2. Sauté potato in medium pan with water and 1/2 tsp oil over medium heat. After 5 minutes, add red pepper, onion and garlic; cook until soft, then pour in eggs.
3. Meanwhile, in a separate bowl, mix basil, cheese, black pepper and remaining tsp of oil.
4. Stir eggs gently, then flip and cook until done.
5. Spread 1/2 basil-cheese mixture on top half of each roll. Then put 1/2 of egg mixture, 4 spinach leaves and 2 slices of tomato on other half of each roll; cover with roll top.

NUTRIENTS PER SANDWICH:

• Calories: 230
• Total Fat: 8 g
• Sat. Fat: 1.5 g
• Carbs: 29 g
• Fiber: 5 g
• Sugars: 6 g
• Protein: 12 g
• Sodium: 310 mg
• Cholesterol: 95 mg

Source: Clean Eating Magazine
http://www.cleaneatingmag.com/recipes/ce6_sandwich.html

Clean Whole-Wheat Bread

If you thought baking your own bread was too difficult, this light and easy recipe will make a convert of you. Eric Pater, our Success Story champ and chef at City Café in Rochester, Minnesota, created this recipe you can store in your Clean Eating recipe arsenal for years to come.

INGREDIENTS:

• 3 cups whole-wheat flour
• 2 tsp yeast
• 1 tsp kosher salt
• 2 tbsp honey
• 2 tbsp olive oil

INSTRUCTIONS:

1. Mix 1 ¾ cup warm water, flour and yeast in a small bowl. Let rise until mixture doubles in size, approximately 30 minutes.
2. Combine remaining ingredients with dough and knead by hand or with bread maker until dough is sticky. Add additional warm water if needed. If kneading by hand, let rise for 30 minutes, knead again and let rise for 30 minutes. If using a bread maker, let rise once, then put it in standard bread loaf pan to rise for an additional 30 minutes until dough fills out loaf pan.
3. Bake at 350°F for 40 minutes. Slice to desired width and serve.

NUTRIENTS per 2 5/8-inch slices: Makes approximately 18 slices

• Calories: 160
• Total Fat: 3.5 g
• Sat. Fat: 0.5 g
• Carbs: 30 g
• Fiber: 5 g
• Sugars: 14 g
• Protein: 3 g
• Sodium: 55 mg
• Cholesterol: 0 mg

Source: Clean Eating Magazine
http://www.cleaneatingmag.com/recipes/ce7_cleanbread.html

Almond Butter on Whole Grain English Muffin

This makes for a great foundation of a breakfast, snack or even dessert. Try toppin each muffin top with sliced bananas or even berries..

Scrambled Eggs

Chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in your diet can increase your blood cholesterol varies from person to person.
When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:

• If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams (mg) a day.
• If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.
If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol.

Source: MayoClinic- Thomas Behrenbeck, M.D.
http://www.mayoclinic.com/health/cholesterol/hq00608

Honey muesli with raspberries & hazelnuts

Ingredients

• 225g porridge oats , jumbo ones give a good texture
• 125ml freshly squeezed orange juice
• 225ml natural yogurt , can be low fat
• 3 tbsp clear honey
• finely grated zest of 1 lemon
• 2 red or pink dessert apples
• 2x 125g punnets raspberries
• 50g hazelnuts in their skins, lightly toasted and coarsely chopped
• single cream , to serve (optional) 

Method

1. Mix oats, orange juice and 300ml/½ pint cold water in a bowl. Cover with cling film and leave in the fridge overnight.
2. The next morning, stir in the yogurt, honey and lemon zest. Quarter and core the apples, grate them in and stir well. Spoon into bowls and top with raspberries and toasted hazelnuts. Pour on a little single cream, if you like.

Per serving (low fat yogurt) Serves 6

274 kcalories, protein 8g, carbohydrate 43g, fat 9 g, saturated fat 1g, fibre 5g, sugar 6g, salt 0.09 g

Source: BBC Good Food
http://www.bbcgoodfood.com/recipes/2255/honey-muesli-with-raspberries-and-hazelnuts

Black Bean Burgers

Ingredients

1 (15-ounce) can black beans, rinsed and drained
1 egg
1/2 yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons olive or canola oil
6 whole wheat hamburger buns
6 green leaf lettuce leaves
2 tomatoes, sliced
1/2 small red onion, thinly sliced

Method

Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.

Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.

Nutrition

Per serving (about 8oz/222g-wt.): 290 calories (70 from fat), 7g total fat, 1g saturated fat, 35mg cholesterol, 670mg sodium, 45g total carbohydrate (10g dietary fiber, 6g sugar), 12g protein

Phytochemicals

When it comes to fruit and vegetables, COLOR REALLY MATTERS!  Many of the bright colors in produce come from phytochemicals.  Different colors mean different phytochemicals and different phytochemicals mean different nutritional value and benefits.   This is why it is so important to eat a WIDE variety of colors of fruits and vegetables on a daily basis.

Mother Nature has generously supplied the plant world with thousands of bioactive chemicals, in turn giving protection to assure health and regeneration of the species. In each edible plant are dozens, if not hundreds, of phytochemicals with health benefits that transfer to us through our diet.

A simple way to grasp what phytochemicals do is to understand why plants have colors in the first place. Colorful chemicals can be described as pigments in two main classes: phenolics and carotenoids.

Phenolic Pigments

Plant colors of blue, purple, black and red belong to the pigment class called phenolics (or polyphenols), which includes several thousand individual chemicals across the plant world.

Although phenolics may be grouped in as many as 11 subclasses, each with hundreds of chemicals, those known best in public media are the flavonoids found in colorful edible plants like berries. A principal flavonoid subgroup that is common in dark berries is the anthocyanins (anthos = flower, cyanin = blue, Greek). Anthocyanins give the brightest colors to plants, including the blue of blueberries, black of blackberries, red of cherries or rose petals, and purple of prunes and eggplant.

Pigments provide two general functions to plants. Via their scent, flavor, and color, pigments serve to attract pollinators and assure continuation of the species. Secondly, they act as a defensive shell of acidic protectors guarding against bacteria, viruses, fungi and other pests. This category includes antioxidant roles necessary to neutralize the effects of constant exposure to the sun, ultraviolet radiation and production of free radicals during photosynthesis.

Following digestion from eating pigmented foods like berries, phenolics distribute throughout the body's water compartments. This includes the inside of cells where oxidative reactions are occurring second by second throughout life. Phenolics (and carotenoids below) are the antioxidants that neutralize oxidation reactions from free radicals that can damage cell structures and contribute to disease and aging.

Simply stated, humans can increase their defenses against disease by eating colorful plants. Preliminary evidence for this benefit comes from a host of research studies on animals and in limited human clinical trials. Theses studies show positive results by phenolics against:

Cancer
Cardiovascular

disease
Thrombosis (blood clots)
Inflammation
Diabetes

Phenolics appearing in public media over recent years include:

Proanthocyanidins (anti-cancer effect from grape seeds)
Resveratrol (protective effect against cardiovascular disease from red grapes and dark wines)
Anthocyanins (protection against brain damage following stroke from blueberries)
Chlorogenic acid (reduction of high blood pressure from strawberries)
Ferulic acid (cancer prevention from black raspberries)

Carotenoids

In plants that are red, orange, yellow or green are a smaller family of pigments called the carotenoids. These are the pigments associated with the vivid colors of corn, carrots, pumpkins, tomatoes and spinach. Even though green plants have a predominance of chlorophyll a green pigment carotenoids are ever present (though masked by chlorophyll). An example of this effect occurs in spinach. Even though it is a dark green vegetable, spinach contains high levels of a yellow carotenoid called lutein.

Other carotenoids now seen in consumer products like vitamins and supplements include:

Beta-carotene
Lycopene
Zeaxanthin (zee-a-zan-thin)

Carotenoids have two characteristics of particular health value to us. First, they tend to dissolve best in lipids and so are concentrated in fatty parts of human cells (like membranes, nuclear envelopes and the sheaths of nerves close to critical functions of these cell components). Second, carotenoids typically have numerous double-bonds between carbon atoms, a highly effective source of electrons needed in antioxidation processes.

Simply for the above reason, carotenoids are thought to be more powerful dietary antioxidants than phenolics. With carotenoids in cell lipids and phenolics in cell water, phytochemicals from a diet of colorful plants act in concert to protect our organs from potential damage by radical oxygen and nitrogen species.

In ongoing basic research on animals, carotenoids have been linked to broad health benefits including:

Eye diseases
Cardiovascular diseases
Cancer
Psoriasis
Inflammation
Viral infections

Summary of health benefits: Enrich your dietary content of phenolics and carotenoids by eating a variety of the most brightly colored vegetables and fruits!

Do you have picky eaters in your home that may not be getting as many phytochemicals as they should? Try changing up common items like the potatoe to purple potatoes. A lot of grocery stores sell them as small fingerling potatoes in bags near the red new potatoes. Check your grocery store too see if maybe  you have over looked them. These potatoes are not sweet and substitute quite well for mashed potatoes, french fries, baked potatoes, etc.

Turkey Paninis w/ Sun-Dried Tomatoes

1 whole wheat baguette, cut crosswise in fourths

12 sun-dried tomatoes (packed in olive oil) patted dry and halved

2 oz part-skim mozzarella cheese, thinly sliced

6 1-oz slices reduced sodium fresh deli turkey

1 1/2 cup arugula leaves

Split open baguette sections and layer each bottom half with 6 pieces tomato, 1/2 oz cheese, 1 1/2 slices turkey and top half of bread. Toast sandwich on a countertop grill or panini press on medium heat, lid down, until lightly browned, about 6 minutes. If using stovetop method, toast about 3 inutes per side, or until lightly browned. 

As soon as the paninis are done toasting, open each and add 1/3 cup arugula. Slice each panini on the diagonal and serve immediately. 

Source: Clean Eating Magazine July/August 2009

Florida Strawberry Spinach Salad

6 cups (32 ounces) strawberries
2 ounces balsamic vinegar
6 ounces fresh baby spinach
4 ounces goat cheese crumbles
1 cup walnuts or pecans (optional)
1 pint fresh blackberries (optional)
½ pint fresh blueberries (optional)
8 ounces Balsamic Vinaigrette Dressing

Bring strawberries to room temperature. Wash, drain and remove caps. Reserve eight whole strawberries. Slice remaining strawberries in half. Marinate sliced strawberries in vinegar five minutes. While marinating, divide spinach into eight equal portions (about 1 cup each) and place on individual salad plates. Drain strawberries well.

Divide sliced strawberries equally and arrange on each plate. Sprinkle goat cheese crumbles and nuts (if using) evenly over spinach and sliced strawberries. Cut reserved whole strawberries into thin slices. Fan a strawberry on top of each salad. If using, place blackberries and blueberries randomly on each plate. Pass vinaigrette. Makes 8 side salads.

Note: Add sliced grilled chicken breasts (about 1 ½ pounds) for a main course.

Source: http://contestkitchen.com/?p=21

Chicken Spinach Salad

4 4-oz boneless, skinless chicken breasts
Sea salt and fresh ground black pepper to taste
8 packed cups of spinach leaves
1/2 cup red onion, thinly sliced
2 tbsp canola oil
5 tbsp raspberry vinegar
1 1/2 cups raspberries or strawberries
2 oz goat cheese, crumbled
1/4 cup slivered almonds, toasted

Season chicken with salt and pepper. Cook chicken on a countertop grill until internal temperature reaches 160*F on an instant read thermometer, about 5 minutes per side, or until meat is opaque throughout. You may also cook chicken in a grill pan over medium-high heat for 5 to 6 minutes per side or until opaque. Let chicken rest for 5 to 10 minutes and slice

Meanwhile, combine spinach and onion in a large bowl. In a separate small bowl, whisk together oil and vinegar; add to spinach and toss well. Add raspberries, cheese and almonds. Divide salad amond 4 bowls, top with chicken and serve.

Nutrients: calories: 410, total fat: 18g, sat fat: 4g, monounsaturated fat: 9g, polyunsaturated fat: 4g, Omega 3's: 760mg, Omega 6's: 3,320mg, Carbs: 20g, Fiber: 6g, Sugars: 9g, Protein: 41g, Sodium: 500mg, Cholesterol 105mg

Source: Clean Eating Magazine July/August 2009

Balsamic- Marinated Pork Chops & Grilled Peaches

Ingredients

1/3 cup balsamic vinegar
1/3 cup extra-virgin olive oil
3 tbsp honey
1 tbsp Fresh Rosemary, Chopped
4 5-oz. lean boneless pork chops, trimmed of visible fat
Olive oil cooking spray
Sea salt and fresh ground black pepper, to taste
4 Peaches, halved and pitted
Fresh thyme leaves for garnish

Instructions

1. In a small bowl, which together vinegar, oil, honey and rosemary. Reserve 2 tbsp and add the rest to a 1-gallon zip-lock bag. Add pork to bag and refrigerate for 1 hour, turning occasionally.
2. Preheat broiler to high or coat a grill pan with cooking spray and heat to medium-high over stove. Remove pork from fridge, discard marinating liquid and season pork with salt and pepper. Broil pork or cook in grill pan until pork is opaque throughout and feels firm to the touch, or until internal temperature reaches 160 oF on an instant-read thermometer, about 5 to 6 minutes per side.
3. Meanwhile, cook peaches under broiler or in a grill pan over medium heat until tender and juicy, 3 to 5 minutes. Transfer to a plate, season with pepper and brush with reserved 2 tbsp marinade. To serve, place a pork chop on each of 4 plates and top with 2 peach halves. Garnish with thyme leaves.

Source: Clean Eating Magazine

Chef's Note: If peaches are not in season, try pineapple.

Creole Dirty Rice

Ingredients

1 c brown rice 

7 oz deli-frsh smoked lean turkey sausage 

cooking spray 

1 medium yellow onion, diced 

1 green bell pepper, cored, seeded, and diced

3 cloves garlic, minced

1 can red beans, rinsed and drained

1 bay leaf 

2 Roma tomatoes, cored, seeded, and finely chopped 

1.5 tsp Cajun seasoning 

salt and pepper

4 Tbsp fresh cilantro, minced

 

Add Cooking Step

Directions

1. Cook brown rice according to package directions. Remove from heat and set aside.

2. In a medium pot, cover sausage with about 3 inches of water. Bring to a boil and allow to boil for 10 minutes. Remove from heat, drain, and let cool for 5 minutes before slicing sausage.

3. Heat a large pot over medium high heat. Mist with cooking spray and add onion, green pepper, and garlic. Saute for about 5 minutes or until vegetables are cooked through. Drain soaked beans and rinse with cold water. Add beans, bay leaf, and 1/2 cup water to pot with vegetables. Bring to a boil, then let boil for 20 minutes before reducing heat to medium low. Cook about 5-10 minutes. Add tomatoes and cook 15 minutes longer.

4. Remove bay leaf. Stir in cajun seasoning, cooked rice, and sausage. Cook for about 10 minutes. Season with salt and pepper. Garnish with cilantro and serve.

 

Add/Edit Notes

Notes:

6 servings- 292 calories, 2g fat, 15g protein

 

Source: Clean Eating Magazine

Lemon Pasta with Roasted Shrimp

Ingredients

nocoupons

• 2 pounds (17 to 21 count) shrimp, peeled and deveined
• Good olive oil
• Kosher salt and freshly ground black pepper
• 1 pound angel hair pasta
• 4 tablespoons (1/2 stick) unsalted butter, melted
• Zest and juice of 2 lemons

Directions

Preheat the oven to 400 degrees F. Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt and 1/2 teaspoon pepper.Toss well, spread them in one layer and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair and cook until al dente, about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

Source: Food Network- Ina Garten

http://www.foodnetwork.com/recipes/ina-garten/lemon-pasta-with-roasted-shrimp-recipe/index.html

Photograph by Quentin Bacon

Lemon Lover's Asparagus

Ingredients

• 2 bunches asparagus, tough ends trimmed
• 2 lemons, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 4 teaspoons chopped fresh oregano or 1 teaspoon dried
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper

Directions

Preheat oven to 450 degrees F.

Toss asparagus, lemon slices, oil, oregano, salt and pepper on a large rimmed baking sheet. Roast, shaking the pan occasionally to toss, until the asparagus is tender-crisp, 13 to 15 minutes. 

Source: Food Network

http://www.foodnetwork.com/recipes/eating-well/lemon-lovers-asparagus-recipe/index.html

Avage Frozen Yogurt

1/3 cup fresh-squeezed organic orange juice and zest from 1-2 oranges
1/3 cup agave syrup
3 cups strained whole milk plain organic yogurt/yogurt cheese
pinch of salt

Steamed fish with ginger & orange

Ingredients

• oil
• 2 seabass or bream fillets
• 2 slices root ginger , finely shredded
• 1 garlic clove , sliced
• zest and juice 1 orange
• handful coriander 

Method

1. Lightly oil a piece of baking parchment the size of a dinner plate. Put the fish fillet skin- side down in the centre and scatter over some ginger, garlic, orange zest and orange juice.
2. Put in a steamer basket (it doesn't matter if the parcel flips up a bit at the edges), cover with the lid and steam for 5 minutes, more if the fish is big. Serve with black pepper and coriander scattered over.

Per serving 251 kcalories, protein 43.9g, carbohydrate 2.9g, fat 7.2 g, saturated fat 1.2g, fibre 0.1g, salt 0.4 g

Source: BBC Good Food
http://www.bbcgoodfood.com/recipes/9305/steamed-fish-with-ginger-and-orange

Chargrilled steak with sweet potatoes & salsa

 

Ingredients

• 2 small sirloin steaks , all fat removed
• 2 tsp sweet paprika
• 1 large sweet potato , cut into wedges
• 1 tbsp extra-virgin olive oil
• 150g cherry tomatoes , quartered
• ½ red onion , chopped
• a small bunch of coriander , chopped
• 1 tbsp red wine vinegar 

Method

1. Heat the oven to 200C/fan 180C/gas 6. Rub the steak with 1 tsp of the paprika and season well. Toss the potato with half the oil and season, then roast for 25 minutes until browned and crisp.
2. While they're cooking, mix the tomatoes, onion, coriander, vinegar, remaining oil and paprika in a small bowl and toss. Season.
3. Chargrill (griddle) the steak for 2-3 minutes on each side and serve with the potatoes and the salsa.

PER SERVING- 2 servings 381 kcalories, protein 32.7g, carbohydrate 36.9g, fat 12.4 g, saturated fat 3.2g, fibre 4.6g, salt 0.41 g

Source: BBC Good Food
http://www.bbcgoodfood.com/recipes/260614/chargrilled-steak-with-sweet-potatoes-and-salsa

Spicy lamb chops with Turkish pepper salsa

 

Ingredients

• 1 rack of lamb , about 8 chops
• 3 tbsp pomegranate molasses
• ½ red pepper , finely diced
• ½ small cucumber , seeded and finely diced
• 1 small red onion , diced
• small handful mint leaves, roughly chopped, plus extra, to garnish
• 1 tbsp tomato purée
• 50g feta cheese , crumbled 

Method

1. Heat the oven to 200C/fan 180C/gas 6. Rub the rack with 2 tbsp of the pomegranate molasses and season well. Sear in a non-stick pan to brown on both sides. Put on a baking tray and roast for 15 minutes. Remove and rest for 10 minutes.
2. Put the red pepper, cucumber, red onion and mint in a bowl with the remaining pomegranate syrup and tomato purée. Season with salt and mix well. Slice the rack into chops and spoon the salsa over. Sprinkle the crumbled feta and the extra mint leaves over each plate before serving.

Per serving (when trimmed of all fat) 4 servings
280 kcalories, protein 14.7g, carbohydrate 13.4g, fat 18.9 g, saturated fat 9.8g, fibre 0.8g, salt 0.51 g

Source: BBC Good Food
http://www.bbcgoodfood.com/recipes/325608/spicy-lamb-chops-with-turkish-pepper-salsa

Linguine with prawns, spring greens & chilli

Ingredients

• 200g linguine (go the extra mile with whole wheat)
• 200g spring greens , trimmed and chopped
• olive oil
• 1 garlic clove , crushed
• 200g raw peeled prawns (frozen are good for this, thaw them first)
• 1 red chilli , finely sliced 

Method

1. Cook the linguine following packet instructions. Add the spring greens to the pasta for the last 3 minutes of cooking and drain. Heat a little oil in a small pan, add the garlic, prawns and chilli and toss together, season well. Once the prawns are cooked, divide the pasta and greens between 2 bowls and spoon them on top. 

519 kcalories, protein 37.8g, carbohydrate 79.4g, fat 7.7 g, fibre 0g, salt 0 g

Source:  BBC Good Food
http://www.bbcgoodfood.com/recipes/3887/linguine-with-prawns-spring-greens-and-chilli

Chicken w/ Harrisa and Tomatoes

Ingredients

• 4 skinless chicken breasts
• 2 tsp harissa (Belazu's rose harissa is really full-flavoured)
• 1 tsp olive oil
• 1 tsp dried oregano
• 250g pack cherry tomatoes
• handful olives (we used kalamata) 

1. Heat oven to 200C/fan 180C/gas 6. Put the chicken into a medium roasting tray, then rub with the harissa, oil and oregano.
2. Cover with foil and roast for 5 mins, then remove the foil and add the cherry tomatoes and olives to the tray. Roast for 10 mins more until the tomato skins start to split and the chicken is cooked through. Serve with boiled new potatoe.

 184 kcalories, protein 34g, carbohydrate 2g, fat 4 g, saturated fat 1g, fibre 1g, sugar 2g, salt 0.41 g

Source: BBC Good Foods
http://www.bbcgoodfood.com/recipes/6343/chicken-with-harissa-and-tomatoes

Chef's Note: try pairing this with whole wheat couscous.